Bigger and Rounder Glutes. A Killing Circuit for Super Legs and Booty

By Top.me
Top.me

Look great, feel healthy and live happy with Top.me.

Try this super killing booty-and-leg-building circuit for shapely legs and round butt. Do our workout 2-3 times per week and you won’t need to buy any butt-lifting jeans ever!

Bigger and Rounder Glutes Workout

Warm Up 

Before starting a Killing Circuit for Super Legs and Booty, warm up properly. Do each exercise of 20 reps without any rest between exercises. 

1) Barbell Squats

Barbell Squats

Note: Use a light weight or just your bodyweight to warm up the muscles. 

2) Lunges With a Kickback

Lunges to Kickback

Note: Use light dumbbells or a body bar. 

3) Resistance Band Glute Bridge

Resistance Band Glute Bridge

Legs and Booty Workout 

1) Dumbbell Step-Ups

Sets: 4

Reps: 20 each leg

Add dumbbells or barbell if it’s too easy for you.

Dumbbell Step-Ups

  • Start off by standing parallel with a box or bench, keeping your feet shoulder width apart and straight ahead of your body.
  • Place your hands upon your hips, tighten your glutes and then step to the side with one foot placed upon the box or bench.
  • Then follow through by stepping up with the opposite leg through your hip so that you are fully positioned on the platform.
  • Step down still holding onto your hips.

Note: If you are an advanced trainee, try Transverse Step Up or Dumbbell Step Up Single Leg Balance With Bicep Curl engaging your arms.

3) Cable Pull-Through

Sets: 4

Reps: 25

Put medium weight so you could do 25 repetitions feeling the burn in your glutes. 

Cable Pull-Through

  •  Stand with your back to the weight stack and grab an end of the rope.
  • Lower your torso until it’s at about a 45-degree angle.
  • Thrust your hips forward and raise your torso back to the starting position.

4) Kettlebell Sumo Squat

Sets: 4

Reps: 25

Kettlebell Sumo Squat

  • Stand with your feet wider than your shoulder width. Grab a kettlebell between your legs. with your flat back slowly squat down until your quads are parallel with the floor.
  • Contract your butt, press through your hamstrings and heels, return back up to start.

Superset

Do this superset with no rest between exercises.

Supersets: 3

Reps: 20

5) Narrow Squat on Smith Machine

Narrow Squat Smith Machine

  • Stand under the bar at Smith machine with your legs in a narrow stance.
  • Hold the bar with a wide grip and position the center of the bar on top of the muscles on your back. 
  • Keeping your back straight and take a slight step forward.
  • Slowly squat down until your thighs are parallel to the floor. Go lower if you can.
  • Raise the the bar back to the starting position pushing through the heals. 

6) Curtsy Lunges on Smith Machine

Reps: 20 for each leg

Curtsy Lunge on Smith Machine

  • Stand under the bar at Smith machine feet hip width. 
  • Lunge one foot back behind you until front thigh is parallel with the floor and left knee is nearly touching the floor. Pause for two seconds and return back to a starting position.
  • Do the same with your other leg. 

Check what effective workout you can have using only one machine – Super Effective Cable Workout for Glutes and Legs.

Stay On Top of Your Health & Fitness

Get our newsletter! One email per week. No spam. Unsubscribe with one click.

Your information will never be shared with any third party.

Speak Your Mind

comments